10 ski exercises to prepare for the slopes and reduce pain

Hitting the slopes this winter? Whether you’re a seasoned skier or just starting out, pain in areas like your knees, back, or hips can make it harder to enjoy your time in the snow — and affect your balance and stamina. Targeted exercises during ski season can help by building strength, improving flexibility, and supporting your joints. These moves may help prevent or relieve the inevitable pain that pops up during a long day of skiing. They may also help ease some of that “aprés ache” you get in your legs or back afterward. 

Add these moves recommended by Hinge Health physical therapists to your workout routine to feel more confident and comfortable on the slopes, even with musculoskeletal (MSK) pain.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.

Ski exercises to get your body ready 

Hinge Health physical therapists recommend these 10 exercises to target key areas that skiers rely on most. Designed to build strength, improve balance, and support your joints, these moves are ideal for managing MSK pain. Use them as a warm-up, a cooldown, or part of your regular strength training routine to keep your body strong and ready for action all season long.

This stretch helps loosen your quads — the muscles on the front of your thighs — which work hard when skiing to keep you stable and in control. Stretching them can ease tightness, improve flexibility, and make it easier to move comfortably.

How to do it: 

• Stand and hold onto a table for support. 

• Bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle using your hand on the same side (e.g., grab your right foot with your right hand).

• Once your foot is secure, gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh and hold.

• Release your foot back to the floor to return to standing. 

Get more information on how to do a quad stretch.

This move improves ankle flexibility and loosens tight calves, which is key for maintaining control and balance in ski boots. Stretching your calves can also reduce stiffness and support smoother movements when you ski.

How to do it: 

• Stand facing a wall with the palms of your hands flat on the wall.

• Take a big step back with one leg. 

• Pressing your back heel down toward the floor, move your hips and front knee toward the wall. Your back leg should remain mostly straight during the stretch. 

• Return to the starting position. 

"Many of us sit a lot during the day, which can make our hamstrings tight and put extra strain on the lower back," says Nikki Bond, PT, DPT, a physical therapist at Hinge Health. This stretch helps loosen your hamstrings, which can improve knee support and ease pressure on your lower back during activities like skiing.

How to do it: 

• Stand comfortably and straighten one foot out in front of you, placing your heel on the floor with your toes lifted toward the ceiling.

• Hinge at your hips to move your chest toward the floor while your legs remain straight.

• Return to standing. 

• PT tip: When hinging forward, try to keep your back as straight as possible and avoid arching or rounding through your back. 

Get more information on how to do a hamstring stretch.

Squats are a great way to build strength for the ski slopes. “They work your inner thighs, quads, hamstrings, glutes, and core — all key muscles for staying stable and feeling powerful,” says Renee Bullis, PT, DPT, a physical therapist at Hinge Health. Plus, the movement mimics a skiing stance, helping with balance and control during turns and descents. 

How to do it: 

• Stand with your feet comfortably apart.

• Keeping most of your weight in your heels, reach your hips back while bending your knees like you’re sitting in a chair. 

• Hold this squat position while you focus on squeezing your thigh and hip muscles. 

• Push through your feet to straighten your knees and return to a standing position. 

Get more information on how to do a squat.

Lunges are great for improving balance and coordination while also building glute and leg strength. “When you lunge, the hamstrings in your back leg help pull your body back into a standing position,” explains Dorian Logan, PT, DPT, a physical therapist at Hinge Health. Hamstring strengthening helps stabilize your knees, control deceleration during movements, and provide the power needed for dynamic turns and stops. (If regular lunges bother your knees, give reverse lunges a try instead.) 

How to do it: 

• Start standing and take a big step forward with one foot. 

• Bend through your front knee while keeping most of your weight on your front heel. Your back heel can lift off the floor, coming onto your toes. 

• Hold this position while you find your balance. 

• Push through your front foot to return to standing.

Get more information on how to do a lunge.

This move works your inner and outer thighs, hips, and glutes — key muscles for maintaining control during lateral movements on skis. Side lunges also improve your balance and stability for quick turns and uneven terrain.

How to do it: 

• Stand with your feet out slightly wider than your hips. 

• Shift your weight to one of your legs and bend into that knee as you keep your opposite leg straight. 

• Hold this position. 

• Push through your foot to straighten your knee and come back to the starting position.

This movement targets the muscles along the backside of your body. “It helps build balance while also working your hamstrings, glutes, and low back,” says Dr. Bullis. This helps protect areas like your low back and knees from common injuries like muscle strains during dynamic movements.

How to do it: 

• Stand with your feet a comfortable distance apart. 

• Move your chest toward the floor by hinging at your hips. 

• At the same time, lift one leg off the floor behind you and up toward the ceiling. Your knee can be slightly bent as you hinge. 

• Slowly return to the starting position.

Planks strengthen your core, which is essential for balance and stability. It’s worth noting that a weak core doesn’t necessarily cause back pain, but research shows that strengthening your core can help reduce strain on your lower back by improving postural control. Planks also help with overall body awareness, helping you stay steady and in control when you ski.

How to do it:

• On a yoga mat or other soft surface, start on your hands and knees with your arms straight and hands placed directly under your shoulders. 

• Extend your legs back behind you, supporting your body on your hands and toes. Your body should form a straight line from the back of your head to your heels (like a regular, raised push-up position). 

• Hold this position, squeezing the muscles in your core and glutes to keep you in alignment. 

• Don’t let your hips dip toward the floor or pop up in the air. 

• Relax your knees to the mat, returning to the starting position.

Get more information on how to do a plank.

This move works your core, shoulders, and legs. It also boosts coordination and balance while helping to build muscular endurance. 

How to do it: 

• On a yoga mat, get into a comfortable position on your hands and knees. Place your hands below your shoulders, and your knees below your hips. 

• Raise your knees a few inches off the floor. Your weight should be evenly distributed between your hands and your feet. 

• Focus on your breath as you hold this position. 

• Lower your knees back to the floor.

This move strengthens your deep core muscles that support balance and stability during dynamic skiing movements. The leg extension adds an extra benefit by strengthening your hips and glutes. “Your hips are an important neighbor to your back,” says Dr. Logan. By building strength in these areas, you can improve coordination between your core and lower body and maintain better control on the slopes. 

How to do it: 

• Lie on your stomach and place your hands or a small towel underneath your forehead to support your head. 

• Tighten your abdominal muscles while inhaling and exhaling comfortably. 

• Lift one of your legs off the floor and up toward the ceiling as you squeeze your butt muscles. 

• Keep your abdominal muscles engaged while you hold this position. 

• Slowly lower your leg back to the floor and relax your abdominal muscles. 

• Repeat on your opposite side by tightening your abdominal muscles and then lifting your other leg off the floor. 

• Hold, and then relax back to the starting position. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your ski exercises 

Note: Some of these moves may feel challenging if you’re dealing with pain flares or injuries. On the other hand, if you’re doing them proactively to prevent pain or injury, they may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of ski exercises 

Targeted exercises can be a game-changer for skiers. Whether you're looking to improve your performance or simply stay comfortable on the slopes, these benefits can help you make the most of your time skiing.

• Improved strength. Targeted exercises build strength in your legs, core, and glutes, which provide the power and stability needed for skiing.

• Better balance. These exercises enhance your coordination and control, helping you stay steady on uneven or challenging terrain.

• Increased flexibility. Stretching and mobility exercises loosen tight muscles, allowing for smoother movements and reducing discomfort.

• Boosted endurance. Strength and conditioning exercises prepare your body for long days on the slopes, helping you ski longer without tiring as quickly.

• Reduced injury risk. Strengthening your muscles and joints helps your body better handle the dynamic motions of skiing, lowering the chance of strains or injuries.

• Enhanced coordination. Targeted training fine-tunes movement patterns, so you have more control for quick turns, stops, and other skiing motions.

• More confidence. A strong, flexible, and well-prepared body gives you the confidence to ski comfortably and enjoy your experience to the fullest.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Cho, H., Kim, E., & Kim, J. (2014). Effects of the CORE Exercise Program on Pain and Active Range of Motion in Patients with Chronic Low Back Pain. Journal of Physical Therapy Science, 26(8),1237–1240. doi:10.1589/jpts.26.1237

2. Morrissey, M. C., Seto, J. L., Brewster, C. E., & Kerlan, R. K. (1987). Conditioning for Skiing and Ski Injury Prevention. Journal of Orthopaedic & Sports Physical Therapy, 8(9), 428–437. doi:10.2519/jospt.1987.8.9.428

3. Castañeda-Babarro, A., Etayo-Urtasun, P., & León-Guereño, P. (2022). Effects of Strength Training on Cross-Country Skiing Performance: A Systematic Review. International Journal of Environmental Research and Public Health, 19(11). doi:10.3390/ijerph19116522